Amazon Contextual Product Ads

Wednesday, March 31, 2010

Continued interval training with Tabata intervals in the morning three times per week and weight training in the afternoons on the same days. Carmichael Training intervals in the afternoon three times per week on riding days, increased intensity of the workouts.

Stopped heavy weight training and started to concentrate on plyometrics and olympic lifts to convert strength into power (speed strength), started doing deep squats with lighter weights to shock the leg and butt muscles by doing 10 to 8 reps in the hypertrophy range, this adds to muscle confusion and stimulates growth. You can tell you are working harder because the sweat has increased.

FTP and sprint power have increased. Did a 30 second Sprint Power test, max power was 1,195 watts with average of 750 watts. Weight went down to 172 lbs and body fat went down to 15%, this is due to the increased intensity of the interval training workouts. Here again a good indication of hard work is increased sweat.

Sunday, March 28, 2010

This weekend was a weekend of gauging progress after a long winter of gym training and mostly indoor cycling. Yesterday I retook my fit test to see what improvements were made from the last fit test, 5 months ago:

Today I did a VO2 max workout with a 30 second Sprint Power Test (similar to Wingate Power Test) at the end of workout as profile below shows. I was essentially fatigued before I did this Power Test, next time I will do the test when I am fresh, to hopefully achieve higher numbers.

Below is the Sprint Power Test results (similar to Wingate Power Test) - I achieved a maximum power of 1,195 watts and an average of 750 watts over the 30 second test. According to Joe Friel's Training Bible 3rd Edition, table 5.1 on page 55, those numbers give me a ranking of excellent for Senior Men. Mind you world class power output are in the ranges of 1,800 to 2,000 watts for this test. This test measures your ability to quickly generate force. The average watts number indicates your ability to tolerate lactic acid. I believe the Tabata intervals have helped me this early in the season to improve lactate threshold, and of course the weight training & plyometrics have helped with the ability to generate force.

* Age * Reasons for wanting to get fit * Current or recent injuries * Health problems * The sports they play and how often * Their dislikes and likes with regards training * What sports facilities they have access to - gym, sports centre etc.

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.

Stage 2

The second stage is to determine what components of fitness they need to improve. This will depend upon what the individual wants to get fit for - to improve general fitness, get fit enough to play in the Saturday hockey league, run a local 5 km fun run or compete in next year's London Marathon.

Exercise scientists have identified nine elements that comprise the definition of fitness. The following lists each of the nine elements and an example of how they are used:

* Strength - the extent to which muscles can exert force by contracting against resistance (holding or restraining an object or person)

* Power - the ability to exert maximum muscular contraction instantly in an explosive burst of movements (Jumping or sprint starting)

* Agility - the ability to perform a series of explosive power movements in rapid succession in opposing directions (ZigZag running or cutting movements)

* Balance - the ability to control the body's position, either stationary (e.g. a handstand) or while moving (e.g. a gymnastics stunt)

* Flexibility - the ability to achieve an extended range of motion without being impeded by excess tissue, i.e. fat or muscle (Executing a leg split)

* Local Muscle Endurance - a single muscle's ability to perform sustained work (Rowing or cycling)

* Cardiovascular Endurance - the heart's ability to deliver blood to working muscles and their ability to use it (Running long distances)

* Strength Endurance - a muscle's ability to perform a maximum contracture time after time (Continuous explosive rebounding through an entire basketball game)

* Coordination - the ability to integrate the above listed components so that effective movements are achieved

Of all the nine elements of fitness cardiac respiratory qualities are the most important to develop as they enhance all the other components of the conditioning equation. You will need to consider which of these elements are applicable to the individuals training program based on what it is they want to get fit for.

Stage 3

The next stage is to identify appropriate tests that can be used to initially determine the individual's level of fitness and then to monitor progress during the training. The Evaluation Test page identifies suitable tests for each of the fitness elements.

Identified test should be conducted and the results recorded.

Stage 4

We now know the individual's background, objectives and current level of fitness. We now need to conduct a gap analysis of the current fitness levels (from test results at stage 3) and target fitness levels (identified at stage 2). The results of this process will assist in the design of the training program so that each component of fitness is improved to the desired level.

Stage 5

The next stage is to prepare a training program using the results of the gap analysis and FITT principles.

* F - frequency - how often should the individual exercise? * I - intensity - how hard should the individual exercise? * T - time - how long should each session last? * T - training activity - what exercise or training activity will help achieve the individual's fitness goals?

For frequency, intensity and time you should start at an easy level and increase gradually e.g. 10% increments. Aerobic training should last for 20 to 40 minutes. Strength work should last 15 to 30 minutes and comprise of 3 sessions a week with 48 hours recovery between sessions.

Plan the program in four week cycles where the workload in the first three weeks increase each week (easy, medium, hard) and the fourth week comprises of active recovery and tests to monitor training progress. The aim of the four week cycles is to:

# Build you up to a level of fitness (3 weeks)# Test, recovery and adjustment of the training program (1 week)# Build you up to higher level of fitness (3 weeks)# Test, recovery and adjustment of the training program (1 week)# Build you up to an even higher level of fitness (3 weeks)# and so on

The tests used to assess the individual's initial level of fitness should be planned into week 4 of the program in order to monitor progress and effectiveness of the program. The test results can be used to adjust the program accordingly.

The program needs to last 12 to 16 weeks in order to see any real benefits and the planning (initial & subsequent adjustments) should be conducted with the individual so that they feel they own the program. This will ensure the program is enjoyable and convenient to do.

Stage 6

The program has now been agreed and the individual can undertake the program. Every 4 weeks meet and discuss with the individual:

* How the training has gone * The test results * Progress towards target fitness levels * Adjustments to the training program

Today I went to scope out the course at Floyd Bennett Air Field. I have never ridden or raced at Floyd Bennett Air Field, but I have flown over it numerous times back in the 90s as a Private Pilot. I have taken off and landed on runways and taxied on taxiways, but I never thought I was going to ride a bicycle on them. The first thing that came to my mind today at Floyd - do I need to call air traffic control to get permission to cross the runways? Every thing seemed out of scale on a bicycle at Floyd since the runways and taxiways are wide. Above is what the runway at Farmingdale Airport in Long Island looked like on short final approach to land, during one of my flights in 2004. It certainly is a different perspective from the air. Fighting cross winds and head winds in an aircraft is sure different than fighting them on a bicycle - it was windy out at Floyd today.

Saturday, March 20, 2010

As I was driving to the gym this morning, I ran into Scot Savory in Ozone Park, Queens. He was on his way by bicycle to race at Floyd Bennett Field, 10 miles away. Picture above was taken at 9:23am and his race was scheduled to start at 10:00am. He not only made it in time for the race but he won.

Wednesday, March 17, 2010

Ceo of Fitaide left a response on the blog regarding Fitaide. So far I have found this App to be extremely useful in monitoring calorie expenditure during mundane daily activities and exercises. I believe there are a couple of dedicated devices out there made by companies such as Phillips which do the same. But why spend a hundred dollars or more when you can get a $5 App for the iPhone or iPod touch which does the same - providing you own an iPhone or Ipod touch, this works out more cost effective and efficient.

Hi, I lead the company that developed Fitaide. It's really rewarding to see the app being used precisely for the intended purpose. Might interest you to know that Fitaide only displays net calories i.e. calories lost purely from activity. Many apps & programs tend to present 'gross calories' which includes your resting calorie burn during that period. We believe that showing net calories is more truthful and will push people into lifting their intensity, which would help them make the most of the time they spend being active.

Love to hear more of your experience using Fitaide and ways in which we could improve it!

More info - Poscitech is a Bangalore based start-up engaged in creating mobile sensor-based applications to help users self-manage their health and improve their wellbeing. Focus areas include health and fitness, disease prevention and management of chronic conditions such as diabetes. Copyright (C) 2010 Poscitech. All Rights Reserved. Apple, the Apple logo, iPhone and iPod are registered trademarks of Apple Inc. in the U.S. and/or other countries.

Hi SivaHow about developing an App which can measure force, acceleration, height and power such as in lifting weights or jumping similar to the Myotest Device here. Or incorporating such a feature in Fitaide?

GEORGETOWN, Guyana (AP) -- A 22-year-old American rower completed a solo journey across the Atlantic Ocean on Sunday, touching a pier in the coffee-brown waters of Guyana to claim a record as the youngest person to accomplish the feat.

Katie Spotz, who spent more than two months alone at sea, hugged her father and brother as 200 people cheered her arrival in this South American capital.

''The hardest part was just the solo part,'' Spotz said, saying she struggled with boredom and had trouble sleeping inside the cramped, 19-foot (6-meter) row boat.

The athlete from Mentor, Ohio, set out from Dakar, Senegal, on Jan. 3 and endured rough seas during the 2,817-mile (4,533-kilometer) crossing. She traveled without any support boat aside from a Coast Guard vessel that escorted her to Guyana's coast. ......more

Sunday, March 14, 2010

Saturday, March 13, 2010

As you can see in the heart rate profile above - Plyometric Training and Intervals gives you more bang for the buck. Plyometric training is considered a high risk high reward activity in terms of developing power. Interval training has always been considered the best method for raising your anaerobic threshold and improving recovery. Of course one has to lay a foundation before getting into these types of training.

-One round of Tabata intervals in the morning on spin bike - watts 300 to 400.
-Three rounds of Tabata intervals in the afternoon at the gym - various exercises.
-Several sets of Plyometrics.
-Olympic power cleans.
-Bench presses
Total 2.5 hours training.

Friday, March 12, 2010

A one hour ride in my Endurance Zone 2, with a five minute excursion into my Anaerobic Capacity Zone 6. On this ride I was following the Power ranges based on my last FTP test, it seems very rare that the Power ranges correlate with the heart rate ranges on every single ride. I guess when training with a Power meter - the Power ranges takes precedence over heart rate.

Wednesday, March 10, 2010

There is an app for the iPod Touch called 'Fitaide,' it uses the accelerometer to measure movement. Today I used this app to do a little test, I walked about 2 hours, took 4,690 steps for a total of 3.69 kilometers of light to moderate activity at work and only burnt 164 calories. If that data is correct then it is very disconcerting to know only 164 calories were burnt.

This afternoon I rode for one hour on the spin bike, did three 10 minute steady state intervals at lactate threshold and burnt 400 calories.

This is the first time I ever really took note of counting calories, it really takes a lot of work to burn calories. No wonder I find it hard to reduce body fat, since I consume way more calories than I burn. Just one brownie or protein bar has about 250 calories.

Who the heck wants to count calories? I never thought I would ever have a weight problem. I remember when I was a skinny teen, there was a product called 'WateOn' which was supposed to help you get big, well it never worked. I always remained skinny hovering around 135 to 155 lbs at 5'-9" until I shot up to 195 lbs in 2006. That was when I resumed cycling at the track. Since then I have lost 21 lbs of fat in four years. Current weight is about 174 lbs, with about a 16% body fat percentage. Ideally I would like to lose another 15 lbs of fat and put on some muscle to improve the power to weight ratio, but that is going to be extremely hard at the current age, level of activity, diet and training.

Here is a calorie burn chart for one hour depending on activity, level of intensity and body weight.

Monday, March 8, 2010

Last year I mentioned here to watch out for Scott Savory to move up the ranks very quickly...............below is an interview over at Cycling Reporter with Scott:

LAST YEAR SCOTT SAVORY didn’t start racing till June, which is about mid-season for most of us roadies. Yet he managed to still do about 20 races. What’s more, the then unattached rider got seven wins and a dozen or so top 5s.

This year, the Guyana native wants to begin racing a lot earlier, and he’ll be doing so with his new team, Jonathan Adler Racing.

This week I caught up with the 19-year-old to find out how he earned so many good results, get his tips on winning park races, and ask him about racing in Guyana.

How long did you live in Guyana?

I was born and raised in the Alberttown area of Georgetown, the capital city of Guyana. I have lived in the US since April 2008. I was brought here because at a young age I lost my mom to cancer, and my grandparents wanted to look over us. Also, the opportunities here in the States compared to Guyana are far greater. Lots more to do, such as further your education and career. I live in Ozone Park, in Queens.....more

Cog sprints to improve StrengthRoll onto the track in the sprinters lane. Move up to the outside of the sprinters lane when coming out of the final bend. Keep rolling and increase the speed slightly while still in the saddle. Get out of the saddle and kick hard when approaching the pursuit line. Pedal hard and keep on going in a line that goes to the to the top of the embankment. One should reach the top of the embankment at the middle portion of the bend. Start coasting when at the top of the embankment and ride down and back into the sprinters lane. Keep rolling through the back straight and the next bend before preparing for the next sprint. Repeat 15 times. An alternative and tougher workout is to repeat the cog sprint at both bends. Repeat 15 times.

This Myotest device cost $700 - www.myotest.com. I am sure there is a 99 cents App for the iphone or ipod touch which makes use of the accelerometer of these Apple devices and therefore achieve some similar results. There is already and app which measures Punch Power called "Punch Meter" and many Apps which measure Acceleration and G forces.

Thursday, March 4, 2010

I have to admit most of my training these days (last season and this season) was done indoors in the gym or at home on a Cyclops Spin bike. I haven't used the rollers or the turbo trainer much, except for warm ups in between track events, you really can't generate force on the unstable rollers or the trainer as you can on a dedicated spin bike such as the Cyclops. The spin bike is also great for doing standing starts without worry about damaging your costly bicycle. The rollers are indeed great for leg speed, agility and balance. I can tolerate two hours of riding the spin bike indoors quite well and one hour of intense work is no problem. Although riding indoors is not the same as riding outside on the road, for one thing there is no wind resistance indoors.

I find it hard to go out in the cold to train these days, after all I am not training for a three hour road race or even an hour road race, my training is for short track events or an occasional road race in nice warm temperatures during the summer. I remember the first book I bought in the 80s on training for bicycle racing - the author recommended going out on the road at night with lights on the bike so you can get road miles in - I was having none of that. I was reckless back then but not that crazy.

Here is a good article in today's New York Times in relation to indoor training. I certainly find training indoors safer, more convenient and tolerable. Lets be realistic, this is just a hobby, it is not my job or career goal. I revisited the sport of cycling for its health benefits while minimizing the risks. There is a lot of traffic on city roads these days.

Wednesday, March 3, 2010

Today I did a Power Profile test to see where I stand as a cyclist. This was based on the book "Training and Racing with a Power Meter", also of note the chart and test in this book is geared towards athletes younger than 30 years of age. This is because at around age 30, VO2 max declines a little every year and by age 50 muscle strength and power decline. In any case the test and explanations can be found from pages 61 to 71 of the book, with a chart on page 64 where you can plot your power profile based on your weight (174 lbs or 79 Kilograms) and watts resulting in watts per kilogram (power to weight ratio). Test on the bike followed this protocol:

After collecting the data and plotting it on the chart - the profile turned out to be an inverted "V". According to the interpretation from book, " A sharply inverted "V" pattern represents an athlete who has both relatively high anaerobic capacity and high aerobic ability, and who is thus well suited for events such as the pursuit. Alternatively, a potential "all-rounder" who simply hasn't focused on raising their lactate threshold to the highest possible level may exhibit this same pattern." It would be interesting to repeat this test during the season to see if the profile changes.

I never really thought of myself as a pursuiter, but it makes sense since I can get up to speed and maintain it for an extended period as indicated from the results here at Kissena Omnium results, (also see pursuit event chart above where I placed 12th) what kills me is repeatedly having to jump and recover and jump and recover, uhh pass the oxygen, wish I was 20 years old.